Freediving Training on Land: Dry Exercises to Boost Your Performance

Did you know that the urge to breathe when holding your breath comes from rising CO₂ levels in your system, not from a lack of oxygen? Many new freedivers think they need to train for more oxygen, but in reality, increasing CO₂ tolerance is what helps you stay relaxed and extend your breath-hold.

This is where dry freediving training comes in—helping you improve your freediving performance without even getting in the water. Two of the most effective land-based training methods are Breath-Hold Training (CO₂ & O₂ Tables) and Apnea Walking, both of which condition your body to handle longer dives with ease.

Let’s dive into how you can practice these techniques safely and effectively.

Breath hold practice

1. Breath-Hold Training (CO₂ & O₂ Tables)

Breath-hold training is a core practice in freediving, helping you increase your tolerance to carbon dioxide (CO₂) buildup and adapt to low oxygen (O₂) levels. Now, I know how unconfotable the urge to breath can be! But that is why we train, to make it less intense and more relaxed through time.

Understanding the Two Tables:

• CO₂ Tables (Carbon Dioxide Tolerance Training) The urge to breathe is triggered by rising CO₂ levels, not a lack of oxygen. CO₂ tables train your body to tolerate higher CO₂, making breath-holds feel more comfortable.

  🔹 Goal: Increase resistance to the “urge to breathe” by gradually reducing the recovery time between breath-holds.

  
  

• O₂ Tables (Oxygen Adaptation Training) These tables focus on training your body to function efficiently with lower oxygen levels, helping extend dive times.

  🔹 Goal: Gradually extend breath-hold duration while maintaining longer recovery times.

How to Practice CO₂ Tables:

• Find a safe, comfortable space—sit or lie down in a quiet area.

• Take a few minutes to relax—slow your breathing to prepare.

• Start with a maximum breath-hold (not to full struggle, just a strong urge to breathe).

• Use this structure:

  - Take 2 minutes of relaxed breathing, (Imagine you are breathing as if you are reading a book, so very calm and natural). This type of breath is called TIDAL BREATHING.

  - Now, take a deep breath in through your mouth. Imagine you are slowly sipping air through a straw, as the air starts to fill your lower belly, then your intercostal muscles, then your chest. Once you are fully filled with air, realx your body without letting the air escape.

  - Hold your breath for a comfortable duration.

  - Exhale and recover go back to tidal breathing for 2 minutes.

  - Repeat 8 rounds, reducing your recovery time by 15 seconds per round (e.g., 2:00 → 1:45 → 1:30, etc.).

💡 Tip: If you feel excessive contractions or discomfort, stop your breath hold and increase your recovery time. The point is to build confort slowly, so never push past extreme discomfort.

How to Practice O₂ Tables:

• Find a safe, seated position where you won’t be disturbed.

• Relax and do tidal breathing for 2 minutes.

• Use this structure:

  - Hold your breath for a set time (e.g., 50% of your max breath-hold, 30 sec, 45 sec, 1 min 1.30 etc)

  - Exhale and recover, go back to tidal breathing for 2 minutes.

  - With each round, increase the breath-hold time by 10 seconds, keeping recovery time the same.

  - Repeat for 8 rounds, extending breath-hold duration while maintaining calmness.

💡 Tip: The key to success in O₂ tables is relaxation—avoid excessive tension and focus on softening your body as you hold your breath.

🚨 Safety Reminder: Always train CO₂ and O₂ tables in a controlled environment, sitting or lying down. Always practice this on dry land and never practice in water alone. Try out my FREE bretah hold yoga class here: https://bohobeautiful.life/beneaththesurface/